If you're following along, here is the FOURTEENTH week of training according to the 4 Months to a 4-Hour Marathon book. The paces below are specifically for the 4-hour goal. If anyone would like the paces for 4:15, 4:30, 4:45, or 5:00, I can start posting them alongside my plan if you let me know.
I am also posting on DailyMile, but everything (and more!) will be posted here as well. This "Marathon Training" series is an experiment for me both in fitness and in blogging, as I am going to go into more detail than in previous training cycles, documented on my Training page.
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Last Week in Review:
Here is the original schedule from last week and my comments/modifications.
This week went pretty well... 28 miles total. I was struggling a bit during the long run... probably normal, though I got really sleep-deprived toward the end of the week, taking a toll.
The 8-mile tempo run was tough, as expected, but I can definitely see why these tempo runs are in the program... they offer some sort of relative pace that makes you think, "oh, this is easy" the next time you're running at a slower pace. Go figure.
This week went pretty well... 28 miles total. I was struggling a bit during the long run... probably normal, though I got really sleep-deprived toward the end of the week, taking a toll.
The 8-mile tempo run was tough, as expected, but I can definitely see why these tempo runs are in the program... they offer some sort of relative pace that makes you think, "oh, this is easy" the next time you're running at a slower pace. Go figure.
Week of Oct 10 (Week 13)
Monday - rest <-- ran 3+ miles because I missed the previous weekend's 10-miler
Tuesday - cross-train 30 minutes <-- elliptical
Wednesday - 8 mi at 8:45-8:50/mi <-- did it! 8:44 pace
Thursday - jog 30 minutes or rest <-- outdoor jogging
Friday - rest
Saturday - 14 mi at 10:40-11:10 pace <-- 10:21-ish pace (Garmin issues)
Saturday - 14 mi at 10:40-11:10 pace <-- 10:21-ish pace (Garmin issues)
Sunday - rest
In this upcoming week is the "big, scary" run that will set off my taper period. I am going to be "on vacation" on Tuesday and Wednesday, so per THIS post, I modified the schedule. I really, really need the break, as you saw from last week.
"The Ukrainian" is supposed to be doing those 23 miles with me. This is the first long run we've done together since the first week of training, 14 weeks ago. We have actually run this distance together before, during his first marathon. I hope he can "keep up" with my slowness!
Week of Oct 17 (Week 14)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes <-- will be "vacationing," but there will be lots of walking... cardio, right?!
Wednesday - 8 mi at 8:45-8:50/mi
Thursday - jog 30 minutes
Friday - rest
Saturday - 23 mi at 10:40-11:10 pace
Saturday - 23 mi at 10:40-11:10 pace
Sunday - rest
Have you ever run with your significant other?
To be continued...
I have done a few runs with my husband but he isn't much of a runner and has serious back and knee problems. It usually isn't very fun.
ReplyDeleteBrent and I run together in races all the time, but we actually rarely train together on foot. Different schedules, different "ideal" times of the day for running, etc...
ReplyDeleteEnjoy your time off!